How to properly pump up the pectoral muscles for girls. Video lessons. Performing incline dumbbell presses. Exercises for firm breasts

Every girl dreams of having a beautiful and toned body. Especially when it comes to breasts. To keep your bust in shape and your breasts to be beautiful and firm, you need to keep your pectoral muscles in shape.

Sport is the best means for this. With age, breasts tend to sag and become less firm. Many people believe that this problem cannot be dealt with. But masking not-so-glamorous areas with special bras is not the solution. It is important to improve your body condition.

Simple workouts and exercises for the pectoral muscles will help you like yourself again and be satisfied with your physical shape.

Don’t be upset if you can’t visit the fitness center, because it’s completely optional. Training in specialized places is quite expensive. At home, it is quite possible to achieve excellent results in terms of physical fitness by choosing a set of the most effective exercises for yourself. Beauty is available to everyone!

Sport is a panacea for a figure

Not everyone believes in the effectiveness of sports exercises. But understanding the algorithm of the effects of physical activity on the body is quite simple to understand what the benefits of exercises for the pectoral muscles are.

It has long been a known and proven fact that it is possible to pump up muscles.

Increasing muscle mass causes the skin in inflated areas to tighten.

There are no sagging areas, which, first of all, indicate senile flabbiness of the body. This is exactly what happens with breasts. Since these muscles can also be successfully pumped, this promotes bust growth, makes it elastic and gives it a beautiful shape.

A beautiful body provides complete freedom in choosing clothes. This is worth striving for!

The first step to sports

Fitness, Pilates, yoga, or banal trips to the gym - this is something you hear about almost every day. But, if you have never made friends with sports in your life before, it is always difficult to start.

The first thing that scares people is their own physical unpreparedness. But you can start training at absolutely any age, and if you do it at home, there’s nothing to feel complex about.

You should draw up a so-called training plan:

warm-up;
exercises;
short break;
again exercises;
warm-up

When the classes are over, you need to relax the body and relieve local tension.

Set of exercises

Everyone selects a set of exercises independently, but after some time of training. The body itself tells you what is best for a particular person through trial and error.

Let's consider exercise options for female pectoral muscles.

Press your back close to the wall, your hands should be joined together at this moment, as if for prayer. The palms press against each other with all their might. Notice how the chest tightens slightly and its shape becomes more prominent.

The more classes, the more likely it is that a clear form will remain in a free position.

Do not open your hands for 10 seconds. Then move them forward, relax, and repeat the exercise again. You should start with 7 approaches.

Stand in the doorway, your hands should press as hard as you can on the doorframe, then, holding yourself on your hands, lean forward. This will increase the load.

Stand facing the wall and start pushing it, as if you are trying to move it. Resist for about 2 minutes. To begin with, repeat the exercise three times.

Taking 1.5-2 kg dumbbells, try to repeat with your hands the movement of a skier who moves with poles while skiing. Namely, you should make smooth movements of your hands from the chest to the thigh. Fix your hands in one position at chest level for a couple of seconds and continue.

Banal ones are very useful.

In one day, and it is better to train daily for quick results, you need to do 20 push-ups.

At first you can do it intermittently, then it should be possible without stopping. If your body is completely untrained, you can do push-ups directly not from the floor, but from a low bench or table.

During training, you should drink water in small sips.

Do not drink in large or too frequent sips,

For the next exercise, lie on the floor. In each hand there are 1.5-2 kg dumbbells. Hands with a load rise up and down synchronously. At the end of the exercise, the muscles should feel tired.

Sitting on a chair with a straight back, bend your elbows with dumbbells so that the load is at chest level. The arm up to the elbow should be pressed to the sides, in this position we try to spread our arms as far apart as possible, bent in different directions. We do it 8 times.

To avoid soreness, the next day after training you can take a hot bath or at least a shower.

Video of effective exercises for the pectoral muscles, this complex helps to strengthen and lift the breasts, promotes their enlargement.

Normalize the load, don’t try to do everything at once. The muscles must get used to such challenges.

Sportswear

Good news for ladies: no matter how much they laugh at women’s habit of putting fashion as a priority, even for sports activities the fair half of humanity will have to acquire a special sports wardrobe. For exercises aimed at developing the pectoral muscles, you need to wear very tight T-shirts or tops, made from special material.

Some people have the idea that sportswear should be loose, so as not to restrict movement and allow the body maximum mobility. But everything is completely different.

Under its own weight, the breasts can sag and fluctuate during fitness.

This can ruin its shape; moreover, some pain cannot be ruled out for those with a large bust, because such breasts need support.

Sports tops fix the chest and do not allow it to fluctuate, hold it in the desired position. This way the exercises will be more effective.

Sportswear top options:

T-shirts;
tops;
seamless sports bras.

To form beautiful forms, systematicity is key. Only regular exercise can provide results.

Remember: the longer you exercise, the better and healthier your body becomes!

No matter how the fashion for women's appearance changes, beautiful, toned breasts are an integral attribute of an attractive woman. In pursuit of a beautiful bust, representatives of the fair sex resort to the services of a plastic surgeon and cosmetic procedures. At the same time, girls sometimes forget about such an effective method as physical activity. Unlike a surgeon’s scalpel, the result will be obtained only as nature allows. The first breast size will not turn into the fourth. The girl will need willpower and a great desire to work on herself. This article will describe the most effective exercises that correct the shape of the breast, allowing you to tighten it and improve the condition of the skin.

Chest exercises

Before looking for classes, it is advisable to familiarize yourself with the structure of the female mammary gland. The female breast consists of the following components:

glandular tissue of the mammary gland - lobules consisting of acini, ducts and connective tissue;
adipose tissue;
muscles - pectoralis major and minor.

Many people make a lot of mistakes when training their pectoral muscles.

Glandular tissue in a non-breastfeeding woman does not affect the size of the entire mammary gland. The number of lobules is approximately the same for all women. But during the feeding period, due to the arrival of milk, the mammary gland can increase by several sizes.

Adipose tissue is the main element that influences the volume of the female breast. The fat content is determined by the constitution and the nature of the girl’s diet. Fat distribution is determined solely by genotype. There are thin women with large breasts, and plump ones with small ones.

Muscles have an influence on the size of the mammary gland, but are not decisive. Performing even the best exercises for the pectoral muscles, you will only be able to change its size insignificantly. However, this can greatly improve the shape and tighten it without resorting to surgical lifting.

Loading the pectoral muscles usually has the following main goals:

increase size;
breast elevation;
reduce size;
replace the protruding ribs of the décolleté area with muscle tissue.

When building up your pectoral muscle, you should be prepared for serious physical activity.

The most effective exercises include visiting the gym and working with weights.

The gym usually requires a preliminary program, including a set of classes for girls, which it is advisable to develop with a trainer. You will also need a diet. Usually, when working out at the gym, girls want to remove fat in certain areas to lose weight. However, when building muscle mass in the décolleté area, a diet enriched with protein is required, since with a lack of calories, not only fat, but also muscle tissue will leave the chest.

Trainers usually suggest the following loads:

basic, to strengthen the muscle corset and burn fat;
insulating;
working with your own weight.

Basic loads for the pectoral muscles include:

The bench press is the main basic load. Works the large (pectoral) muscles;
Bench press at an angle. For the top of the pectoral muscles;
push-ups on parallel bars.

We perform push-ups, trying not to bend too much in the lower back

Additional insulation loads:

dumbbell fly;
crossovers or standing hands on blocks;
classes on the “butterfly” simulator.

Exercises with your own weight:

straightening arms on uneven bars;
push-ups from the floor in different variations.

All these loads affect the muscles of the chest, but effects such as enlargement and tightening are achieved by their various combinations.

Important! You need to decide on the desired effects. If you perform all types of loads in a row, there is a risk of losing the feminine contours of your figure.

Chest exercises at home

It is better to start the exercise with a light weight for 15 repetitions, and then, gradually increasing the weight of the dumbbells, you can reduce the number to 8 times

There are situations when there is no time or opportunity to go to the gym, especially if a woman has small children or her work involves frequent business trips.

In such cases, it is advisable to have a set of exercises for home without all the sports equipment or with a minimal set of equipment. It is much easier to find time at home, since a person is no longer limited by the gym’s operating hours.

For more effective home workouts, you will need a minimum set of equipment:

fitball;
dumbbells or bottles with sand;
stool.

You should start your lesson with a warm-up. All joints involved in the workout should be warmed up. The main load will be on the elbow and shoulder joints. Several rotational movements in different directions will help prepare the joints for stress. Best activities to do at home:

push ups;
dumbbell floor press;
placement of weights on a fitball;
squeezing weights on a fitball.

Push-ups are the most obvious of all the possible exercises at home. Its effectiveness is comparable to the bench press.

These push-ups are suitable even for those who do not have the best physical fitness.

How to do push-ups correctly:

you should lie down, your palms should be at shoulder level, your body and head should be parallel to the floor;
bending your elbows, lower yourself to the floor;
take the starting position.

Important! When exercising, do not fully straighten your elbows to prevent overloading of the joints.

There are also different variations of push-ups depending on the position of the hands relative to the shoulders. For girls, women without physical training, push-ups are a little easier. The shins are crossed behind the back and the knees are lying down.

For more trained people, push-ups with legs raised are suitable. The legs are placed above head level or on a fitball (stool or sofa). The brushes lie on a plane. This type of load helps to work out the décolleté area.

For the bench press you need dumbbells or sand bottles:

lie on your back, keep your legs slightly bent, shoulders and elbows on the floor. A right angle is formed between the shoulder and forearm;
from this position, press the weights upward
lower your shoulders and forearms to the surface.

This exercise is isolating, i.e. uses only one joint, which means you can work with much less weight than in presses or push-ups

Pressing on a fitball is performed in the same way, with the only difference being that your back lies on the apparatus. To raise your arms, you should position yourself on the fitball so that your back is on the fitball and your pelvis is just below your knees. The forearms should be extended, slightly bent at the elbows. Keep the dumbbells parallel to each other. The dumbbells should be raised until they are parallel to the floor, then returned to their original position.

Important! To build mass and strength, the number of workouts should not exceed two times a week. The number of repetitions should be no more than 2-3 times for 3 sets for untrained women. Over time, the number of repetitions should be increased to 3-5 times in 3-4 sets.

Exercises for breast enlargement

Breast enlargement is the most common desire of women engaged in developing pectoral muscles. To increase the volume of the mammary gland, the pectoral muscles should be enlarged. “Is it possible to pump up muscles” is a question that worries many women. It is possible, but only if you take medications and when the sports complex is incorrectly composed. What exercises are needed to enlarge female breasts:

bench press with dumbbells;
push ups;
dips;
dumbbell fly;
information on the butterfly.

Starting position: lying on the floor. Arms with dumbbells spread to the sides, elbows bent, fists looking up

Push-ups can also be done at home; they are good for the growth of pectoral muscles. The technique was described above. Girls with low physical characteristics can do push-ups with emphasis on their knees. How to do a bench press:

The classic bench press is performed on a horizontal plane. The bar of the barbell is placed opposite the eyes.
the bar is removed from the frame and fixed with outstretched arms;
the bar is lowered to the chest;
after touching, the bar is pressed up.

For push-ups on the uneven bars:

With outstretched arms, grasp the bars.
The torso goes down, the arms bend at the elbow joints, and they should look to the sides.
Extend your arms.

The exercise is aimed at working the upper chest, so it will be especially useful for thin women

Dumbbell press on a horizontal surface. To do this you need:

Lie down with your feet on the floor.
Bend your arms at the elbow joints at a right angle. Dumbbells are at eye level.
The dumbbells are pressed up while inhaling.

Dumbbell raises:

Lie down with your feet on the floor, arms straight, elbows slightly bent.
Lower the dumbbells to the sides until they are parallel to the floor.
Return to starting position.

Information in the butterfly simulator:

Sit on the machine, lean your back, grab the handles.
As you inhale, bring your arms together and hold this pose for a little while.
Spread your arms.

Important! To improve blood circulation, it is necessary to massage before training. You should also not neglect some of the possibilities of yoga, especially after all the stretching and relaxation exercises.

Breast lift exercises

Many women are concerned about how to tighten their breasts, especially after breastfeeding and after childbirth. For women and girls with sagging breasts after breastfeeding, more than one set of classes has been developed.

Starting position: lying face up, support points - buttocks and upper back. Arms with dumbbells straight, brought together above the chest

You can tighten the mammary glands by increasing the volume of the upper part of the pectoralis major muscle. To pump the upper pectoral muscles, you can perform all the same effective loads as for increasing volume, but not on a horizontal plane, but on an inclined one. Tilt angle 35–45 degrees. The technique is similar to working on a horizontal bench. List of exercises for tightening:

incline press;
push-ups from the floor in a position where the legs are higher than the head;
fly with dumbbells on an inclined plane.

Important! It should be remembered that lifting and augmentation are not the same thing. A small mammary gland may be taut, while a large one may be saggy. The most effective exercises for muscle growth may not help you get toned.

Exercises for breast reduction

Despite the fact that the recognized standard of beauty is a large bust, there are rare situations when, in order to create attractive proportions in women, it is necessary to reduce the size of the mammary glands. In such a situation, effects that reduce the fat layer are desirable.

In order for the chest to be toned, it is necessary to perform exercises to strengthen the ligaments, as well as the deltoids (shoulders) and arms

First of all, you need to adjust your diet, you need to create a calorie deficit. Secondly, intensive cardio training and an abundance of aerobic exercise are required. Under such conditions, fat will be lost from all parts of the body. In order to focus attention specifically on this area, it is advisable to include physical activity for the pectoral muscles in a set of activities once or twice a week.

What effective exercises to do to reduce the volume of the mammary glands:

all types of bench presses;
raising hands;
push ups;
butterfly wiring.

Important! A special feature of the performance is a significant number of repetitions and approaches. If 6-7 repetitions and 3 approaches are enough to build mass, then for fat burning you need to increase the number of repetitions to 8-12 and 4 approaches.

Exercises for beautiful breasts

The concept of beauty usually includes the following criteria:

form;
elasticity;
size;
skin conditions.

Squeezing. Starting position: standing, back straight, arms brought together in front of the chest, palms facing each other

Most of these parameters are provided by heredity and cosmetic procedures. An excessive desire to build muscle mass can ruin your shape. Therefore, the set of measures should contain means for muscle building and tightening. You can train with dumbbells and do a few “non-exercise” techniques, such as palm crunches or scissors. It is necessary to squeeze your hands according to special rules. Place your hands with your palms facing each other and squeeze them tightly for 20–30 seconds. Repeat 6–8 times. Scissors are performed while standing. Extend your arms and quickly perform scissor-like movements. A burning sensation should be felt in the muscles.

Exercises for firm breasts

Elasticity is a sign of youth and fitness. This parameter is influenced not only by the amount of adipose tissue, the development of the pectoral muscles, but also by posture. Posture is ensured by the back muscles. Most trainers recommend combining training of the pectoral muscles with exercises for the back. A slouched back is more likely to lead to sagging breasts in women than lactation.

To develop posture, the following techniques are popular in the gym among girls:

vertical block thrust;
horizontal block thrust;
pull-ups.

To perform vertical block rows, you need to sit in the simulator facing the block. Lower your knees under the pillow for stability. Grab the bar with a wide grip and slowly pull the block towards your chest. To perform horizontal block rows, you need to sit down with your feet on the platform, bending them at the knees. Then, holding the handle of the block, pull it towards your waist. Perform the required number of repetitions. Don't forget about working with dumbbells. In addition to sports, the condition of the mammary glands and the skin over them is influenced by many factors: pregnancy, lactation, etc. It is necessary to eat properly, take care of the skin of the décolleté area, and avoid exposure to ultraviolet radiation. Such recommendations, together with physical exercise, will help not only maintain beauty, but also health.

Dear girls, work on yourself and for your own sake!

Passion for sports and working on muscles occurs mainly because a person wants to change for the better, improve, feel healthy and happy, because the truth is simple and says: in a healthy body, a healthy mind.

A sporty figure always looks very attractive and commands respect from others.

If we talk about female beauty and what every self-respecting girl should strive for, then it is worth noting that being overweight and overweight is very simple, being thin and on a strict diet will also not take much effort, but working on with your body and having toned shapes is truly aerobatics.

Many girls succumb to stereotypes and do not want to work on their muscles, thinking that this will make the muscles simply masculine. But by no means - girls who have taste and are not too fanatical about sports will always have very feminine, rounded shapes that will not leave any man indifferent.

When a girl begins to work on her body and muscles, she often wonders: is it worth pumping up her pectoral muscles and, if so, what is the best way to do it? The answer to the first question is an unequivocal yes!

In this case, the size of the breast is not important - if it is small, then working on the muscles will effectively increase it. And if the size suits you, then with the help of simple exercises you can make your shape fit and elastic.

Of course, it is best to work on your muscles in the gym under the guidance of a trainer or on your own using training videos.

But if you want to achieve a visible result, then you can effectively work on yourself in absolutely any conditions, including at home. Moreover, such training will not take much time, and by working on yourself for 20 minutes every day, the result will truly surprise you and bring not only physical, but also spiritual satisfaction from the work done.

Next, we will look at some effective exercises for the gym and for home in order to properly work out the pectoral muscles and you will learn how to get perfect breasts without surgery. At the same time, it will always be very useful to separately study the structure of the muscles that need to be worked on, so you will have a better idea of what you are dealing with and what sensations should be in which area while performing a certain exercise.

Basic exercises for the upper and lower pectoral muscles

It so happens that in women the upper part of the pectoral muscle is less developed than the lower. When working on the pectoral muscle, it is necessary to pay due attention to carefully working out both the top and the bottom.

At the same time, it doesn’t matter what muscles you work on - you need to monitor which ones develop faster and which ones are lagging behind (each person’s muscles develop completely individually) and, based on your observations, you need to build a workout.

If you work out in the gym, then for beginners it is advisable to work on the pectoral muscles using exercise machines and dumbbells with minimal weights. Once the muscles are stronger, you can move on to free weights and barbell bench presses.

Yes Yes! Many girls are horrified by barbells, considering them an exclusively male prerogative (it’s safe to say that many of those who are reading this now raised their eyebrows in righteous surprise), but these are all stereotypes that we will now dispel.

Working with a barbell with light weights will not make you a man, but will allow you to work out the necessary muscles as efficiently as possible and get quick results that you would have to wait for whole years spent lifting small dumbbells.

At the same time, you should not be afraid of the gym - the hormone estrogen dominates in women by nature, and testosterone in men.

Therefore, the muscles of men are more developed and for the same reason you will not build up huge biceps, no matter how much you want it. If bench pressing is still too difficult and there is no stability in your hands, then in the gym you can work well on a Smith machine on an inclined bench, being sure to adhere to the technique of correctly performing the exercise.

Push ups

A simply magnificent, well-known and accessible exercise is push-ups, which perfectly train the pectoral muscle. At the same time, there are a lot of push-up options.

The easiest way for beginner girls to learn to do push-ups is this:

It is necessary to place a special rug or something under your feet that is not too soft, not too hard, since push-ups will be on your knees, which are very fragile and we don’t want to damage them.
We kneel down, cross our legs behind us, take the starting position - place our hands shoulder-width apart and begin to smoothly lower and rise as many times as our strength allows.
At the same time, do not forget about breathing, which is of enormous importance when working on muscles - most often at the point of greatest tension we exhale, and when returning to the position we inhale.

If the muscles are already a little stronger, then you can try doing push-ups in the standard way - placing your feet shoulder-width apart and at the same level as your hands. At the same time, you should strictly avoid a common mistake when doing such push-ups - do not lift your pelvis while lifting to the starting position, but work exclusively with the muscles of your arms and chest!

This exercise is, of course, more convenient to perform in the gym, where there are many dumbbells with different weights and a special bench with adjustable inclination, but you can adapt to its implementation at home. And believe me, this exercise is worth it!

To perform it, we take dumbbells with a weight that is comfortable for you, but it should be noted that with a kilogram dumbbell you won’t achieve much results even with 50 repetitions, so you should stock up on weights from 1 to 5 kg to begin with, depending on how thin your arms and weak muscles.

Sports equipment, including dumbbells, is not the equipment available to everyone for productive work at home.

Therefore, in an economical sense, it is better to go to the gym (in this case, the cost of subscriptions can be easily compared via the Internet and choose for yourself the most suitable ratio of price, availability of exercise equipment and convenient location of the gym).

It’s one thing if you don’t have time for the gym at all, but all you can count on is a free half hour at home in the evening or in the morning before work. In this case, you will still have to take several dumbbells with different weights, otherwise you may not notice the result of your work for a very long time.

Speaking about the visibility of the result of working on the muscles, it should be noted that no cubes, reliefs and attractive roundness of the muscles will be visible if there is a large layer of fat under the skin.

You need to fight this strictly with a diet (take foods containing carbohydrates and proteins at a specific time, know which foods contain them and stick to fractional meals) and cardio exercise equipment (a variety of step machines, orbitreks and treadmills), which burn calories very well and thereby the fat layer.

But let's get back to dumbbell raises.. Starting position: we lie down on an inclined bench, the lower back is well pressed against the bench, so as not to load our lower back and spine. If the dumbbells are not kilograms, and your working weight is 5 kg or more, then it is better for someone to help you take them when you are already lying in the position.

Here's how to safely pick up dumbbells on your own:

First, we sit on a bench, place the dumbbells sideways on our feet, then lie down and take the dumbbells onto our biceps.

Technique: the dumbbells are on the same line with each other, slightly above shoulder level (the hands are turned perpendicular to the chest), we begin to simultaneously lift them, bring them together, there is no need to turn the hands perpendicular to the chest, they remain in their initial position. You should feel tension in the pectoral muscle and work more with it than with your arms.

Another great chest exercise with dumbbells

It is worth remembering another very effective exercise with dumbbells for working the pectoral muscle, which is quite simple in execution technique. We are talking about bringing your arms together at chest level, which, by the way, can also be done in a special simulator.

We spread our arms with dumbbells and begin to bring them together with effort, while exhaling well (the abs will also be pleasantly pleased with this). There is no need to bring your arms all the way and push the dumbbells together, otherwise you might hit yourself - leave a distance of a couple of cm between the dumbbells.

Conclusion

This is just a short list of exercises that can work the chest muscles and a brief description of the technique. By doing them regularly, you can achieve results. In order to perfectly perform these exercises and learn many new ones, which will certainly bring visible results, you need to constantly expand your knowledge about muscle training, watch video lessons and read relevant literature.

VIDEO How a girl can pump up her pectoral muscles

The article was prepared especially for the site by Margarita Morozova

Fitness trainer, group exercise instructor, nutritionist

Provides general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. Also specializes in modern methods of functional testing in sports; athlete recovery.

Among many gym goers who are just starting to lift weights to improve their figure, there is a common misconception that women do not have to work out all muscle groups. For example, why do we need to do physical exercises for developing pectoral muscles? They are still not visible under the mammary glands... In fact, with the help of a set of exercises for the pectoral muscles, you can significantly improve the appearance of your bust, make your breasts higher and firmer, and also visually increase the size of your breasts... a good alternative to expensive surgery for implantation! By the way, it is not at all necessary to exercise with weights (barbells, dumbbells) for this. In this article you will find home exercises for the pectoral muscles, which are recommended for women who want to correct the appearance of their bust.

Useful tips and video lessons below will definitely help you pump up your chest muscles at home.

In addition to doing physical exercise To improve your figure, you need to adjust your daily diet, remove “food waste” from your diet and diversify your menu with natural products rich in nutrients. During the first year of regular exercise (both at home and in the gym), you do not necessarily need to expand your diet with nutritional supplements to increase muscle mass and burn excess fat. When regular training begins to bring results with great difficulty, but there is a desire to further correct your figure, then you can use nutritional supplements (it is very advisable to consult with an experienced nutritionist before choosing sports nutrition).

Purchasing protein, glutamine, gainer or effective fat burners is not a particular problem, but before visiting a sports nutrition store, it is important to know which of the nutritional supplements presented there are suitable for you, and whether you are allergic to individual components of the chosen product. sports nutrition.

Sports and fitness nutrition are considered nutritional supplements consumed to achieve better results from regular physical activity. Some supplements are used to improve health and maintain the body before and after physical activity. Sports nutrition consists of a variety of amino acid complexes, protein, BCAAs, creatine, vitamins that strengthen the immune system, antioxidants that give longevity, minerals, energy drinks, glutamine, fat burners, supplements for weight loss and body shaping, and a carbohydrate-protein complex. There are also energy drinks made from natural ingredients for prolonged physical activity.

Protein is one of the popular items for anyone who spends long hours in the gym trying to increase muscle mass and get into the perfect shape. Protein - as a concentrated protein mixture contains a large number of various vitamins and amino acids.

Creatine helps increase energy in the muscles, stimulates the process of absorption of nutrients, accelerates the recovery of the entire body after physical activity. In combination with protein, creatine provides an increase in muscle mass and accelerated formation of a beautiful figure.

While the main goal of consuming sports nutrition is to build muscle mass, fitness nutrition is usually aimed at accelerating weight loss and is popular among women. Fat burners help break down and remove fat from the body, thereby promoting weight loss, acquiring a beautiful body shape and forming a beautiful waist.

VIDEO MATERIALS:

Woman is given beauty by nature. This is the greatest wealth that is worth protecting and maintaining. Some choose a diet, others choose surgery, and some take the more difficult path of long and hard training doing special exercises for the pectoral muscles!

And they turn out to be right!

helps you stay in great shape;
improves mood;
heals the body;
improves coordination;
strengthens the heart muscle, minimizing the possibility of developing serious diseases;
burns extra calories;
maintains energy balance, promoting more productive activity;
increases life expectancy.

exercises for the pectoral muscles

Taking note of these rules, we have developed a complex that includes exercises for the pectoral muscles for women who want to improve their body health and strengthen all groups of pectoral muscles.

The complex is designed in such a way that you can easily train both in the gym and at home. The exercises do not require a special level of training, but each has detailed instructions with mandatory conditions for implementation.

In the gym, an experienced instructor will tell you how to complete the task, but at home you control the process yourself. Therefore, our recommendations will help make the lesson as effective as possible.

Remember that the pectoral exercise is aimed at maintaining muscle tone. It does not tolerate hasty movements and lack of motivation. Before you start training in our program, ask yourself what you want to achieve, what qualities and skills you will need for this, what equipment you should purchase in order to continue training not only in the gym, but also at home. This is the approach that will lead you to maximum results.

As you perform the chest exercise, concentrate on it. If you feel discomfort, reduce the load and return to the task after a while. Feel your body, do not allow it to show unreasonable laziness and do not allow excessive activity. Fanaticism has never benefited anyone.

Core muscles of the chest

Before we rush into battle, let's look at which pectoral muscle groups we will be working on.

As you can see, the pectoral muscles are quite diverse and each has a specific function, and together they keep our body in good shape.

A set of exercises to increase and strengthen the pectoral muscles

Often, when choosing this particular set of exercises for herself, a woman thinks that at the end of the training she can count on a full breast shape.

However, the pectoral muscles should not be confused with the mammary glands, which have nothing in them that can be trained and built up.

But you can work with the pectoral muscles and achieve good results. Thanks to special exercises, you will strengthen your chest, increase the volume of your pectoral muscles and conquer everyone with your spectacular appearance.

So let's get started!

Push-ups for girls on their knees

This exercise trains several muscles at once: the pectoralis major muscle, gluteal muscles, abdominal and thigh muscles, and also uses the elbow muscle and triceps.

Required condition: don't slouch! The head, shoulders, pelvis and knees should be in one line.

Correct position: lying position, arms slightly wider than shoulders, palms pressed to the floor.

The essence of the exercise– from a horizontal position with bent arms, you should move to a position at an angle of about 45 degrees with straightened arms. The legs are bent at the knees at this time. The body weight is supported on the arms.

As soon as you learn how to do the exercise correctly, you can start doing it on one knee.

The exercise effectively trains a whole group of muscles: the pectoralis major, serratus anterior, and abdominal muscles.

Required condition: your body is a straight line, you should not squeeze your shoulder blades together.

Correct position: rest your hands on the bar, move your body to such a distance that your arms are at an angle of 90 degrees and fully extended.

When performing the exercise, you should transfer your own weight to your arms, while they bend at the elbow joint, and you control the process of tension of your muscles. Do not hurry. The main thing is not the pace, but the quality.

Bench press

The exercise helps develop the pectoralis major muscle, latissimus dorsi muscle, effectively affects the abdominal muscles, biceps, shoulder muscles, and develops triceps.

Required condition: Should not retract your shoulder blades.

Correct position: Sit comfortably on the machine bench, straighten your back, the handles should be slightly higher than your chest. To make it easier to perform the exercise, place your legs bent at the knees on a bench.

The point of the exercise is that you need to lift the handles of the simulator up and then lower it to the starting position, feeling how the muscles tense. That is why you should not rush.

The main difficulty is that the bench is inclined, which means a large range of movements is allowed. The result is better muscle development and a high degree of control over the amplitude of arm movement.

Required condition: leave a distance of 15 cm between dumbbells.

Correct position: The inclination of the bench should be 15 - 35 degrees. As a support, use your feet, which are conveniently placed on the floor or on a bench.

You should lift the dumbbells only when you are in a horizontal position, in one swing motion towards your knees. As you lift the dumbbells, you will notice that your elbows will be slightly apart. Dumbbells should be held slightly above chest level.

During the exercise, you need to lift the dumbbells until your arms are straight, and then lower them, bending your arms at the elbow joint and feeling how the muscles tense.

Bench press for girls

The exercise is one of the basic ones, which means it is the most effective, because it involves several muscle groups at once: the pectoralis major and the entire group of shoulder muscles.

Required condition: do not increase the load until you achieve the correct execution of the exercise. Avoid springy movements and high speed. You are not performing a standard, but a task that will improve your physical fitness. Take it seriously.

Correct position: Sit comfortably on the bench, while keeping your back straight. To avoid unnecessary bending during the exercise, bring your legs into a bent position and place them on the bench. If the size of the bench does not allow, the feet are placed on the floor. The barbell should be grasped with your hands wider than your shoulders.

During the exercise, you must move up and down without letting go of the barbell.

The exercise is included in the group of basic ones, i.e. involves several muscles and joints at once, namely the serratus anterior, pectoralis major, latissimus muscles, triceps, etc.

Required condition: Don't swing, make sure your shoulders don't rise or collapse in front.

Correct position: your arms rest on the bars, your torso leans forward a little, your chest is straightened.

During the exercise, you need to bend your arms and lower your body until you feel your chest and arm muscles stretch. Muscles must be kept in good shape and their tension controlled.

The exercise belongs to the group of auxiliary ones with the presence of pushing movements.

Required condition: The weight of the body rests not on the back, but on the sit bones. Perform every movement while controlling the process.

Correct position: Sit on the machine bench, maintaining a flat back position and a one-line position of your elbows and shoulders. The pillows should rest against your forearms. The exercise machine has a special support for the legs.

The essence of the exercise is to bring the pads of the simulator together until they are completely closed. After a short rest, during which you slowly return to the starting position, the action is repeated.

This is an auxiliary exercise that targets the pectoralis major muscle.

Required condition: You cannot fully extend your arms at the elbow joints. It should remain about 10 degrees.

Correct position: Lie on the bench with your back, place your bent legs either on the bench or lower them to the floor for support.

The point of the exercise: you lift the dumbbells above you and lower them, leaving your elbow not fully bent.

Included in the group of auxiliary exercises that engage the deep, minor and major pectoral muscles.

Required condition: leave your arms slightly bent at the elbow joint.

Correct stance: Take an intermediate position between the upper blocks and grab the crossover handles. It is allowed to put one foot forward for support. No need to strain your legs and back. Take a position that is comfortable for you, bending your legs slightly and leaning forward.

While performing the exercise, try to feel the load. Don't try to do more and use the force of inertia. This is how the exercise loses its effect.

Exercises to maintain breast tone and firmness at home

We don’t always have the opportunity to regularly visit the gym, so we have developed a set of effective exercises so that you can do your own workouts at home and pump up your muscles if necessary at any time. The exercises will not take much time, but will maintain the tone and elasticity of your breasts.

Clutch

Required condition: do not relax muscle tension.

Correct stance: vertical position, straight back, bend your arms at the elbow and place them at chest level.

When starting the exercise, you should clasp your fingers, and during its execution, try to spread them on different sides, using only the strength of the pectoral muscles.

Shrinking

Required condition: don't let go of your palms.

Correct stance: straight back, arms located at chest level, with palms aligned.

As you perform the exercise, pay attention to the force with which you press on your palms. They should be pressed together for three to five seconds. Repeat the exercise 10 times.

"Breaststroke"

Required condition: your muscles should be tense. This is the main meaning of this exercise.

Correct stance: close to the wall. All parts of the body touch the surface of the wall.

When performing the exercise, make circular movements with your hands only along the plane of the wall. Imagine that you are swimming and you need to overcome water pressure. Perform a hundred of these movements.

Exercises for the pectoral muscles for women at home

Yes Yes! Even your home can be turned into a gym! And if you have special equipment, the effectiveness of the lesson doubles! So feel free to grab the dumbbells and be patient - push-ups are waiting for you!

Perform 15 – 20 push-ups

Required condition: Avoid bending your knees!

Correct stance: the legs are pressed tightly together or slightly apart, the palms are located slightly further than the shoulders, the body is in a horizontal position relative to the floor.

When performing the exercise, you should lower yourself closer to the floor, under no circumstances falling on it, but maintaining your body weight.

Perform 30 wall push-ups

Required condition: do not bend your legs and back! Repeat the exercise 3 times. Don't overload yourself, especially in the first lessons.

Correct stance: feet together, hands resting on the wall. Your body becomes one straight line. You need to be located at a distance of 10 cm from the wall.

It is allowed to perform the exercise on your toes.

Perform 10 dumbbell swings, repeating the exercise 3 times

Required condition: keep your back, elbows should be bent.

Correct stance: Squat down a little, taking the position of a skier, bend forward a little. Dumbbells are ski poles.

Keep your movements smooth as you perform. Hands should be at chest level with obligatory fixation for a few seconds. You can make alternating swings or simultaneous movements with your hands.

We looked at many exercises that are effectively used both in the gym and at home. All of them are designed to help increase the volume of your pectoral muscles, maintain their tone, and at the same time improve your mood.

After all, science has proven that physical exercise helps produce the happiness hormone. So with each session you not only improve your physical fitness, but also get an excellent means of combating stress.

Things to think about

However, the success of training can be judged not only by the effort expended and good mood, but also by the lifestyle you lead. To build muscle and get the maximum effect, it is important to follow a proper diet, listen to your body, respond to illness in a timely manner and respect water. After all, it is the main medicine that we use throughout our lives.

Love yourself, respect your body and get the most out of your workouts - these are the three components of a successful lady, ready to pierce with arrows of charm everyone who comes her way!